WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 40 WB Target Throws (20/14)

- 30 WB Russian Twist Taps

- 20 WB Cleans

ACCESSORY : 100 Reps FQ

- Plate Bent Over Rows

WOD : 3 Rounds For Time!

3 Rounds of...

- 10 Deadlift Ladder

- 10 Burpee Box Jump Overs

** 3-MIN REST Between Rounds **

Box Height (24/20) +(30/24)

Rx (155/105) (185/125) (225/155)

Scaled (115/85) (135/95) (155/105)

Rx+ (185/125) (225/155) (265/185)

Accessory : 100 Barbell Curls

WOD : For Time!
- 1000m ROW

- 50 Thrusters (45/35)

- 30 Pull Ups

STRENGTH : 12-MIN E2MOM

- 4 Pause Back Squats

( 3 sec holds at 75% )

STRENGTH : 5 Rounds For Quality!

- 3 Strict Presses into

- 3 Push Presses into

- 3 Push Jerks

WOD : 3 Rounds For Time!

- 30 Back Rack Lunges (75/55) +(95/65)

- 25 SDLHP (same)

- 20 Snatches (same)

STRENGTH : 10-MIN EMOM

- 8 Unbroken T2B +(10)

MOD : 20sec Max Kipping High Knee

WOD : 50-40-30-20-10 For Time!

- Double Unders

- Sit Ups

Rx+

50-40-30-20-10 Double Unders

40-30-20-10 GHD Sit Ups